Stott Pilates Comprehensive Matwork
.m .m .m
1. Warm up exercis- Breathing, Imprint & release, hip release, spinal rotation,
.m .m .m .m .m .m .m .m .m
es name all (10) cat stretch, hip rolls, scapula Isolation, arm circles, head
.m .m .m .m .m .m .m .m .m .m .m .m .m
nods, elevation & depression of scapulae .m .m .m .m .m .m
2. Ab Prep.m Supine pelvis and spine neutral, knees flexed feet on mat,
.m .m .m .m .m .m .m .m .m
legs adducted or abducted hip-distance apart. Arms long
.m .m .m .m .m .m .m .m
by sides palms down, scapulae stabilized.
.m .m .m .m .m .m
3. Ab Prep rep &
.m .m .m 5-10 reps .m
essence
.m TA to compress abdomen and stabilize lumbo-pelvic re-
.m .m .m .m .m .m .m
gion, deep pelvic floor to aid in firing TA, RA and obliques
.m .m .m .m .m .m .m .m .m .m .m .m
concentrically to create thoracic flexion, eccentrically to
.m .m .m .m .m .m .m
control return down, scapular stabilizers
.m .m .m .m .m
4. Ab Prep Modifi-
.m .m hands behind head, hold fitness circle resistance ring,
.m .m .m .m .m .m .m
cation
.m fitness circle between knees, arc barrel under knees, flex
.m .m .m .m .m .m .m .m .m
band under spine, arms crossed on chest, sponge or ball
.m .m .m .m .m .m .m .m .m .m
between knees
.m .m
5. Breast Stroke .m 1. Hands by shoulders .m .m
Preps - name all
.m .m .m .m 2. hands by hips .m .m
3. hands under forehead .m .m
6. Breast stroke prone, neutral pelvis. arms bent hands by shoulders, palms
.m .m .m .m .m .m .m .m .m
prep #1 Hands by down. scapulae stabilized, Legs extended along mat
.m .m .m .m .m .m .m .m .m .m .m
shoulders
.m adducted or abducted hip distance apart parallel an- kles .m .m .m .m .m .m .m .m .m
plantar flexed toes gently pointed, .m .m .m .m .m
inhale prepare, exhale - stabilize scapulae, lengthen and .m .m .m .m .m .m .m
extend thoracic an cervical spine, allow ribs to open but.m .m .m .m .m .m .m .m .m .m
bottom rib keeps contact with mat .m .m .m .m .m .m
7. Breast stroke prone, neutral pelvis. arms long by sides, palms down.
.m .m .m .m .m .m .m .m .m
prep #2 hands by scapulae stabilized, Legs extended along mat adducted or
.m .m .m .m .m .m .m .m .m .m .m .m
hips
.m abducted hip distance apart parallel ankles plantar flexed
.m .m .m .m .m .m .m .m
toes gently pointed, .m .m .m
inhale- open front of shoulders by retracting scapulae to .m .m .m .m .m .m .m .m
neutral .m
exhale - reach fingertips to toes and top of head away from toes .m .m .m .m .m .m .m .m .m .m .m .m
to extend upper torso very slightly off mat .m .m .m .m .m .m .m .m
1/7 .m .m
, Stott Pilates Comprehensive Matwork
.m .m .m
inhale - suspended lengthen top of head from toes exhale -
.m .m .m .m .m .m .m .m .m .m
return
.m
8. Breast stroke .m prone, neutral pelvis. arms bent hands under forehead,
.m .m .m .m .m .m .m
prep #3 hands
.m .m palms down. scapulae stabilized, Legs extended along mat
.m .m .m .m .m .m .m .m
under
.m adducted or abducted hip distance apart parallel an- kles
.m .m .m .m .m .m .m .m .m
forehead
.m plantar flexed toes gently pointed,
.m .m .m .m .m
inhale - open shoulders stabilize scapulae
.m .m .m .m .m
exhale - stabilize scapulae, reach top of head away from
.m .m .m .m .m .m .m .m .m
toes, and extend upper torso slightly off mat.Maintain long
.m .m .m .m .m .m .m .m .m .m
line. hands in contact with forehead
.m .m .m .m .m .m
inhale- suspend lengthen exhale .m .m .m
- down to mat
.m .m .m .m
Prone on arc barrel, thin pad under asis, on two breaths
.m .m .m .m .m .m .m .m .m .m
9. Breast stroke .m upper body off end of mat, sponge or ball between knees,
.m .m .m .m .m .m .m .m .m .m .m
prep Modifica-
.m .m
tions
.m
10. shell stretch
.m seated with knees flexed, seat on heels, legs slightly ab-
.m .m .m .m .m .m .m .m .m
ducted. Spine flexed forward over legs. relax arms in front or
.m .m .m .m .m .m .m .m .m .m .m
beside torso on mat
.m .m .m .m
11. Hundred supine imprinted position legs parallel and adducted in air
.m .m .m .m .m .m .m .m
with knees flexed, ankles plantar flexed toes gently
.m .m .m .m .m .m .m .m
pointed tabletop position arms long by sides palms down,
.m .m .m .m .m .m .m .m .m
scapulae stabilized
.m .m
inhale stay .m
exhale - lengthen back of neck, then maintain length and
.m .m .m .m .m .m .m .m .m
stabilize scapulae, contract abdominals to slide rib cage
.m .m .m .m .m .m .m .m
towardpelvisand flexthoracic spine reaching arms off mat
.m .m .m .m .m .m .m .m .m .m
level with shoulders simultaneously extend legs as low as
.m .m .m .m .m .m .m .m .m
imprint can be maintained
.m .m .m .m
inhale - 5 counts, maintain flexion, small arm pulses exhale -
.m .m .m .m .m .m .m .m .m .m
5 counts cont.
.m .m .m
10 sets (100 counts)
.m .m .m
finish-
.m
inhale - remain in spinal flexion flex knees and continue to
.m .m .m .m .m .m .m .m .m .m
reach arms
.m .m
exhale - return upper body to mat legs in air
.m .m .m .m .m .m .m .m .m
2/7 .m .m
.m .m .m
1. Warm up exercis- Breathing, Imprint & release, hip release, spinal rotation,
.m .m .m .m .m .m .m .m .m
es name all (10) cat stretch, hip rolls, scapula Isolation, arm circles, head
.m .m .m .m .m .m .m .m .m .m .m .m .m
nods, elevation & depression of scapulae .m .m .m .m .m .m
2. Ab Prep.m Supine pelvis and spine neutral, knees flexed feet on mat,
.m .m .m .m .m .m .m .m .m
legs adducted or abducted hip-distance apart. Arms long
.m .m .m .m .m .m .m .m
by sides palms down, scapulae stabilized.
.m .m .m .m .m .m
3. Ab Prep rep &
.m .m .m 5-10 reps .m
essence
.m TA to compress abdomen and stabilize lumbo-pelvic re-
.m .m .m .m .m .m .m
gion, deep pelvic floor to aid in firing TA, RA and obliques
.m .m .m .m .m .m .m .m .m .m .m .m
concentrically to create thoracic flexion, eccentrically to
.m .m .m .m .m .m .m
control return down, scapular stabilizers
.m .m .m .m .m
4. Ab Prep Modifi-
.m .m hands behind head, hold fitness circle resistance ring,
.m .m .m .m .m .m .m
cation
.m fitness circle between knees, arc barrel under knees, flex
.m .m .m .m .m .m .m .m .m
band under spine, arms crossed on chest, sponge or ball
.m .m .m .m .m .m .m .m .m .m
between knees
.m .m
5. Breast Stroke .m 1. Hands by shoulders .m .m
Preps - name all
.m .m .m .m 2. hands by hips .m .m
3. hands under forehead .m .m
6. Breast stroke prone, neutral pelvis. arms bent hands by shoulders, palms
.m .m .m .m .m .m .m .m .m
prep #1 Hands by down. scapulae stabilized, Legs extended along mat
.m .m .m .m .m .m .m .m .m .m .m
shoulders
.m adducted or abducted hip distance apart parallel an- kles .m .m .m .m .m .m .m .m .m
plantar flexed toes gently pointed, .m .m .m .m .m
inhale prepare, exhale - stabilize scapulae, lengthen and .m .m .m .m .m .m .m
extend thoracic an cervical spine, allow ribs to open but.m .m .m .m .m .m .m .m .m .m
bottom rib keeps contact with mat .m .m .m .m .m .m
7. Breast stroke prone, neutral pelvis. arms long by sides, palms down.
.m .m .m .m .m .m .m .m .m
prep #2 hands by scapulae stabilized, Legs extended along mat adducted or
.m .m .m .m .m .m .m .m .m .m .m .m
hips
.m abducted hip distance apart parallel ankles plantar flexed
.m .m .m .m .m .m .m .m
toes gently pointed, .m .m .m
inhale- open front of shoulders by retracting scapulae to .m .m .m .m .m .m .m .m
neutral .m
exhale - reach fingertips to toes and top of head away from toes .m .m .m .m .m .m .m .m .m .m .m .m
to extend upper torso very slightly off mat .m .m .m .m .m .m .m .m
1/7 .m .m
, Stott Pilates Comprehensive Matwork
.m .m .m
inhale - suspended lengthen top of head from toes exhale -
.m .m .m .m .m .m .m .m .m .m
return
.m
8. Breast stroke .m prone, neutral pelvis. arms bent hands under forehead,
.m .m .m .m .m .m .m
prep #3 hands
.m .m palms down. scapulae stabilized, Legs extended along mat
.m .m .m .m .m .m .m .m
under
.m adducted or abducted hip distance apart parallel an- kles
.m .m .m .m .m .m .m .m .m
forehead
.m plantar flexed toes gently pointed,
.m .m .m .m .m
inhale - open shoulders stabilize scapulae
.m .m .m .m .m
exhale - stabilize scapulae, reach top of head away from
.m .m .m .m .m .m .m .m .m
toes, and extend upper torso slightly off mat.Maintain long
.m .m .m .m .m .m .m .m .m .m
line. hands in contact with forehead
.m .m .m .m .m .m
inhale- suspend lengthen exhale .m .m .m
- down to mat
.m .m .m .m
Prone on arc barrel, thin pad under asis, on two breaths
.m .m .m .m .m .m .m .m .m .m
9. Breast stroke .m upper body off end of mat, sponge or ball between knees,
.m .m .m .m .m .m .m .m .m .m .m
prep Modifica-
.m .m
tions
.m
10. shell stretch
.m seated with knees flexed, seat on heels, legs slightly ab-
.m .m .m .m .m .m .m .m .m
ducted. Spine flexed forward over legs. relax arms in front or
.m .m .m .m .m .m .m .m .m .m .m
beside torso on mat
.m .m .m .m
11. Hundred supine imprinted position legs parallel and adducted in air
.m .m .m .m .m .m .m .m
with knees flexed, ankles plantar flexed toes gently
.m .m .m .m .m .m .m .m
pointed tabletop position arms long by sides palms down,
.m .m .m .m .m .m .m .m .m
scapulae stabilized
.m .m
inhale stay .m
exhale - lengthen back of neck, then maintain length and
.m .m .m .m .m .m .m .m .m
stabilize scapulae, contract abdominals to slide rib cage
.m .m .m .m .m .m .m .m
towardpelvisand flexthoracic spine reaching arms off mat
.m .m .m .m .m .m .m .m .m .m
level with shoulders simultaneously extend legs as low as
.m .m .m .m .m .m .m .m .m
imprint can be maintained
.m .m .m .m
inhale - 5 counts, maintain flexion, small arm pulses exhale -
.m .m .m .m .m .m .m .m .m .m
5 counts cont.
.m .m .m
10 sets (100 counts)
.m .m .m
finish-
.m
inhale - remain in spinal flexion flex knees and continue to
.m .m .m .m .m .m .m .m .m .m
reach arms
.m .m
exhale - return upper body to mat legs in air
.m .m .m .m .m .m .m .m .m
2/7 .m .m
